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Weight cuts, Volkanovski and more!
By Harvey Redgrave
One of the cornerstones of a healthy lifestyle, which significantly contributes to sound mental health, is your diet. It plays a pivotal role in supporting a robust brain, a healthy heart, and overall well-being. You often hear the saying, "treat your body as a temple," and this holds true in the sense that neglecting your nutrition can lead to various aspects of your health declining.
In our exploration, we are looking into the detrimental consequences of neglecting proper nutrition, focusing our lens on the contemporary UFC fighters who grapple with the challenges of maintaining optimal health. We aim to shed light on the methods and strategies that can be employed to mitigate these risks. Additionally, we will take a closer look at the remarkable journey of Alexander Volkanovski, the UFC Featherweight Champion, and examine the physical and mental hurdles he's surmounted on his path to success.
Watch below for Alexander Volkanovski preparing his high-calorie diet for UFC 284 Islam Makhachev vs Alexander Volkanovski:
In the highly competitive world of the UFC, maintaining peak physical and mental condition is crucial for success. This is where the role of nutrition becomes particularly evident. Concurrent UFC fighters understand that their diets are more than just a matter of sustenance; they are key to their overall performance and well-being. Fighters, like all individuals, need to treat their bodies well, but the stakes in the octagon amplify the importance of nutrition exponentially.
Negative Effects of Neglecting Nutrition for UFC Fighters:
Performance Decline: Neglecting proper nutrition can lead to a decline in a fighter's overall performance. Diets rich in processed foods and empty calories can result in reduced energy levels and stamina, which are vital for rigorous training and demanding fights.
Weight-Cutting Challenges: UFC fighters face the unique challenge of weight-cutting. Neglecting nutrition during this phase can have severe consequences, including severe dehydration and electrolyte imbalances, which can harm both short-term performance and long-term health.
Injury Risk: Poor nutrition can lead to weakened bones and muscles, increasing the risk of injuries during training and fights. Fighters must be at their physical best to minimize injury risks.
Mental Resilience: Mental toughness is essential in the UFC, and neglecting nutrition can lead to mood swings, lack of focus, and decreased mental resilience. This can be especially detrimental in high-pressure situations.
Key Nutrients to Prioritize for UFC Fighters:
Protein: Adequate protein intake is essential for muscle repair and growth. Fighters require lean protein sources such as chicken, fish, and beans to support their training.
Carbohydrates: Complex carbohydrates, like whole grains and fruits, provide fighters with the sustained energy needed for gruelling workouts and fights.
Hydration: Staying well-hydrated is critical for UFC fighters, particularly during weight cuts. Dehydration can result in decreased performance and increase the risk of injuries.
Recovery Nutrients: Post-fight and post-training nutrition is crucial for recovery. Nutrients like antioxidants, found in fruits and vegetables, can aid in reducing inflammation and accelerating recovery.
Electrolytes: For weight-cutting and intense training sessions, maintaining proper electrolyte balance is vital. This can be achieved through balanced electrolyte drinks and supplements.
Ways for UFC Fighters to Avoid Detrimental Consequences:
Professional Nutrition Guidance: Many UFC fighters have access to nutritionists who design individualised nutrition plans that consider the fighter's weight class, training intensity, and personal health needs. Seek professional guidance when available.
Meal Planning: UFC fighters should plan their meals meticulously, ensuring they have access to nutritionally balanced options before, during, and after training and fights.
Balanced Weight Cutting: Weight cutting should be a gradual and supervised process, rather than a crash diet. Fighters must prioritise safety over quick results.
Education and Awareness: UFC fighters should be aware of the specific nutritional needs associated with their sport and continually educate themselves on the best practices for nutrition and weight management.
Many UFC fighters benefit from the expertise of a multidisciplinary team, but a substantial number also possess the financial means to enlist a dedicated nutritionist. This professional guidance is especially crucial, given the gruelling weight cuts these fighters endure. Attempting these weight cuts without adequate nutritional support not only risks injury but can also jeopardize their ability to compete. Such setbacks can have dire consequences, harming their career prospects, personal health, and financial gains.
One fighter who exemplifies the importance of proper nutrition is Alexander Volkanovski. Standing at just 5 feet 6 inches, he dominates his weight class, which is already an extraordinary feat. However, he is now facing Islam Makhachev for the second time and must gain slightly over an additional 10 pounds (4.5 kg) to compete in the next weight class. It's important to note that not all fighters maintain the weight they appear to be on the day of the weigh-in. The intense weight-cutting process, known to have potential adverse effects on the body, has garnered criticism from figures like Joe Rogan. Despite this, the constant cycle of weight gain and loss required for fights is undeniably demanding, affecting both their physical and mental well-being.
Volkanovski makes this weight class transition appear seamless. However, putting things into perspective, the current UFC Featherweight Champion once pursued a career in semi-professional rugby league for the Warilla Gorillas in the South Coast Rugby League competition, during which he weighed 214 pounds (97 kg). To give you an idea, UFC Heavyweight Champion Jon Jones, who stands at 6 feet 4 inches, is nearly a foot taller than Volkanovski and weighs 248 pounds (112 kg)
Joe Rogan on Alexanders' huge weight transformation:
Competing as a fighter in the UFC entails a significant amount of stress and pressure, stemming from the high expectations and legacies established by iconic fighters like Anderson Silva and Jose Aldo. Fighters such as Alexander Volkanovski often find themselves grappling with the sensation that they bear the weight of the entire MMA world on their shoulders. These pressures are further compounded by the demanding elements of the sport, including as we've previously mentioned weight cuts and the ever-present risk of injury inside the octagon.
Navigating these formidable challenges can be immensely taxing for fighters, infiltrating their daily lives and demanding unwavering mental fortitude. In an insightful clip, Volkanovski opens up about his personal journey in handling these issues, offering a unique perspective into the mindset and coping mechanisms he employs as he prepares to step into the ring:
Volkanovski's story illuminates the UFC world's blend of resilience, mental fortitude, and determination. It's a realm where fighters grapple with physical and psychological challenges, aiming to carve their legacy while honouring past legends. His experiences offer insight into the multifaceted life of a UFC athlete, where mental strength and discipline are as pivotal to success.